NUTRITION
Supplements 101 Your guide to what to take & WADA guidelines for high-level athletes
By Evan Lynch Irish Runner Nutritionist
T
he supplement market is a multibillion dollar industry, selling us promises of enhanced performance, mental function or even in some cases, a better version of ourselves. Supplement usage in the sport of athletics is as common as running shoes, with a vast majority of athletes participating at any level taking some form of supplement. Sport Ireland estimates about 50% of the athletes engaging with their services use supplements. It’s worth noting however, that not all supplements are actually helpful. Some only have use in specific circumstances, while others possibly even harm you or get you banned from sport. What is curious is that much of the research on the topic of supplements show that athletes of all levels score about a Cwhen quizzed on the topic.
About Evan Lynch Evan is a registered dietician, sports nutrition specialist and the Dublin City University Nutritionist. Contact info@evanlynchfitnut. com to book an online consultation or visit evanlynchfitnut.com for more
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Irish Runner #1 - 2022
It might be helpful to point out a key difference here between nutritional supplements and ergogenic aids. The former are the supplements we all know and use daily such as vitamin C, Iron and vitamin D, while the latter are compounds specifically beneficial to sport, such as caffeine or creatine. For the purposes of this article, I am going to focus on the key supplements that athletes tend to engage with.
01. IRON
02. CREATINE
This is a mineral we get from our diets that has a major role to play on oxygen transport during sports, which is the basis of aerobic performance. It is very important to be aware that taking iron with the intention to enhance performance or prevent deficiency comes with a good degree of medical risk, and that you should only take iron if you are actually iron deficient or anaemic. This means you need to do a blood test before supplementing. Using iron supplements if your iron levels are normal will not do anything for your performance.
This is a supplement that creates a lot of media frenzy, with pretty polarised viewpoints on its usage. The reality is that creatine monohydrate is one of the most widely-researched compounds on earth, and is perfectly safe to take in 3-5g doses daily provided you have no underlying kidney disease or renal abnormalities. Creatine basically enhances speed and strength by enabling you to work harder for longer (by recycling ATP quicker). It can also enhance immunity and the muscle’s capacity to store glycogen.
